28.5.2026 Shoulder Press & Pendlay Row Workout
Alternate A1 / A2
A1. Strict press, rest 1:30 before A2
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4
A2. Pendlay row – 3 x 8-10 @ RPE 9 (1 RIR), Rest 2:00 before A1
– Build to a heavy four (H4) with 3 RIR (heavier than 82%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H4.
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